Capoeira is an afro-brazilian martial arts created by the slaves from Africa in Brazil sometime after the 16th century. It combines the elements of dance, music and martial arts. Our Mestre Jelon Vieira is responsible for bringing capoeira to the US in the 70′s. Our group Capoeira Luanda is very proud to celebrate this spectacular event and we invite you all to come join us and watch some excellent capoeira from capoeiristas all over the world. There are a full week of intense workshops but the main event will be this Saturday 9/4.  Click the image below to see the enlarged version.

Looking forward to seeing you all there.

Cindy Lai Fitness

Cindy Lai Fitness invites you to 35 years of Capoeira in the United States

I can never get enough of food, especially good food.  Of course I try to be healthy for the most part during the week but I still like to savor my sweet indulgences.  The great thing about living in New York City is that there are a ton of options to choose from and there are always new places popping up.

Since I was starving after yoga today, I couldn’t help but take notice of a new organic mediterranean hummus bar called:

1/Nanoosh -111 University place between 12th and 13th street  http://www.nanoosh.com

Serves all types of hummus options with a whole wheat pita.  You can also order lentils, quinoa salad, organic veggies and organic rice pudding.  I want to eat everything on this menu!  This place is also great for meat eaters as well as vegans and vegetarians.  The meat is all natural and I ordered the Nanoosh wrap made with all natural ground beef, hummus, tahini, organic onions, mushrooms,and greens.  It was delicious!  The wraps are huge  you may want to save half for later.  This will definitely be one of my new favorite places to eat.  The prices are very reasonable as well.  Nanoosh gets an A++.  There are also several other locations around NYC, please see website for more details.

2/Purume

Asian vegetarian restaurant located on 11 East 13th Street between university and 5th avenue.  This restaurant opened up shortly after Souen  http://souen.net/ was closed for renovations across the street.  The menu at Purume is practically the same menu as Souen which has been offering organic, macrobiotic japanese food to New Yorkers since 1971.  If you want a very clean menu, then either of these places will suit you well.  The sushi is made only with brown rice.  They offer different types of grains, fish and wholesome vegetables.  I love their steamed acorn squash with carrot ginger dressing.  Their fish of the day is very good as well as their tempura which is not grossly fried.  You won’t feel overstuffed after a meal here but just right.  I have been going to Souen for years and it will be interesting to see the new restaurant when it reopens in the fall.  Although both places have different owners,  from what I understood, the entire staff of Souen went to work for Purume when it closed.  Purume is a relaxing environment and a is pretty spacious for a restaurant.   If you want to find out more about Souen,  you can go to their website to find the Soho and East village locations.  Purume does not have a website.

3/Paradis – 114 4th avenue closer to 12th street http://www.menupages.com/restaurants/paradis-to-go/menu

Charming little place which has a daily menu of fresh and organic food.  Their portions are just right and I never get sick of this place.  Today I tried the grilled Turkey and Gruyere on oat peacan and raisin bread.  Another time had veggie ratatouille with all natural grass fed beef.  Another time I had baked salmon with farmers market veggies and risotto.  I fell in love with this place after a friend of mine introduced me not too long ago.  I can never wait  to see what their daily specials are every time I pass by.  The food is very good quality and reasonably priced.

Whether or not you are close to these gems, you should keep them in mind if you’re around the area.  Be conscious of the food that you put into your body.  You really are what you eat!  To preserve your energy levels and to feel healthier and lighter, it is very important to eat very balanced and nutritious meals throughout the day.  You do not need to be perfect but they more good stuff you fill up on, the better you will feel.  It makes a huge difference when you eat too much junk all the time.  It affects your mood, work, and personal relationships.  Get into better habits by eating healthier and more consistently. You will live longer and be much more happier in the end.

Those of you who need ideas when preparing your own meals, take a look at the restaurant websites.  You can also prepare your food at home which is one of the healthiest routes you can take.  The more wholesome your meals are, the better you will be treating your body.  You deserve it!  Bon Apetit,

Cindy Lai Fitness

Amen to this article.  Change your mind to change your lifestyle.  It is up to you to control your life, not the other way around

http://www.nytimes.com/2010/08/22/business/22stream.html?_r=1&ref=healthq

Cindy Lai Fitness

Stress is part of our daily routine.  Whether it’s work or personal, everyone needs a healthy outlet for stress relief.  Too often, your day becomes so hectic that you get lost in it.  You let everything overwhelm you at times that you just don’t want to deal with anything at the end of the day except going home to bed and sleep.  One day becomes another and then the next thing you know, it’s the end of the week and you have no idea where your week went.  Sound familiar?

This is especially true for busy New Yorkers.  There is never enough time for everything and there is always something to be done, but where do you draw the line?  Is your health or mental well being suffering because you are not managing your stress well? The environment in the city can be over consuming at times that you can easily get sucked in.  Long hours, tough competition and the need to excel is imbedded in our minds as we want to succeed and become the best that we can be.  Time management always seems to be an issue but somehow we get it done.  The question is, at what cost?  If your physical and mental well being are suffering, this is simply no good in the long run.

I encounter people all the time who give every excuse in the book as to why they don’t have time to take care of themselves.  Some are mothers raising families, others are extreme workaholics, while others have crazy schedules.  There are no shortages of excuses.  Being healthy is a lifestyle and should be mandatory for your well being.  This doesn’t mean you need to be at the gym 5 days a week or run a marathon.  It means you should make an effort to do what your capabilities allow you to.  I know many mothers with kids who exercise before their kids wake up, or have someone watch their children for an hour while they go and decompress while other moms take their baby with them for a run.

Those of you who have a hectic work hours can find the time somewhere along the line to incorporate some exercise in the week. You have 7 days to work with and I don’t believe you cannot find 2 or 3 days to take care of your health.  How important is your life to you?  You may be able to neglect yourself while you’re younger but it will all eventually catch up to you.  You will get worn out and perhaps even become depressed, de-motivated or stuck in a rut you cannot escape.  This is not a healthy way of living. Learning to take care of yourself physically has a direct relationship to becoming more mentally stable in life.

You will become better equipped to handle your every day stress.  You will become more focused and much more balanced as you will have a healthy outlet to relieve your issues and problems of the day.  Of course, we will always have problems in our life.  It’s part of living, but how you handle your life can prolong your health. If you have time to socialize, drink and party, then you have time to fit in a few workouts a week.  You will burn extra calories, and do something good for both your mind and body as well as balancing your thoughts for the next day.

If the president, doctors, mothers, wall streeters, grad students, etc. all have time to exercise, then so do you.  You need to make the time however it fits into your schedule. The days you cannot exercise, you can stay on your feet as much as possible opting to walk everywhere  or take the stairs.  Just because you cannot attend a class or go to the gym does not mean all is in ruins.  Go for a run, a bike ride, or do something recreational.  Fitting in any time you have that day is better than nothing at all.  Along with proper nutrition, exercise helps to energize your mind as well as your body.  You will feel much better about yourself and your self-esteem will increase instead of feeling like a blob.

One of my biggest inspirations is my best friend who is a mother of two.  She had always made fitness a priority in her life and competed in bodybuilding for several years.  Competitive bodybuilding is a full time job in it of itself and requires complete dedication and devotion in order to succeed.  Along with raising a family and helping her husband with his business, this was definitely no easy feat.  I look up to her and admire her for her strength, courage and her discipline in doing what she needed to stay on track.

I am not asking you to go this route.  This is what worked for her.  You need to find what works for you.  There is always a way and if you want it badly enough, you will find a way to accomplish your goal.  Free your mind and start by changing your attitude.  You can always improve your lifestyle but you need to start from within.  Be fit for life and start by taking care of your health and mental wellness.  You will be happier and will feel much more fulfilled.

Those of you who are already living this lifestyle, continue to make improvements in the areas that are lacking.  If you are overworking and never have time for anything, you need to take a step back and breathe!  Smell the roses as they would say.  Take a day or weekend trip out of the city to refresh yourself.  If possible, take the time to travel.  It’s always great to get out of NYC every now and then so you don’t go crazy.  Take the time to enjoy your summer.  Go to a concert, a show, find new restaurants, participate in fun activities you wouldn’t normally do.  The world is yours.  It’s up to you to make things happen.

Just don’t get stuck.  Get out of your comfort zone and work on taking care of you.

Cindy Lai Fitness

What is the TRX?  It’s a tough and another form of intense workout using parachute like straps as a suspension system.  Don’t let this apparatus fool you.  You will be feeling all those muscle you didn’t even know you had.  In addition to kettlebell training which I am a firm believer in, the TRX is another great tool to help you strengthen and take your fitness to another level.  It’s a mobile gym you can take with you everywhere which is very effective, dynamic and absolutely a “no nonsense” workout.  It was the best piece of equipment I took with me while I was living in Brazil.  It’s perfect for traveling and you don’t need much space.

Please see the article I wrote for the capoeira magazine for more information: http://www.rodamagazine.com/Capoeira/News/How-TRX-Training-Can-Strengthen-Your-Capoeira-Training.html?Itemid=13

If you are interested in trying out this army tested workout, please email me at cindy@cindylaifitness.com

Thank you,

Cindy Lai Fitness

http://www.rodamagazine.com/Capoeira/News/How-TRX-Training-Can-Strengthen-Your-Capoeira-Training.html?Itemid=13

I’m excited to present an article on kettlebells which I was interviewed for in the August issue of Hair and Beauty Magazine. Kettlebells made such an impact on the writer after taking a class that she felt compelled to spread the word on kettlebells.

Kettlebell training  is such a great and intense functional workout like no other, that it is gaining momentum in the east coast over the past few years.  I fell in love with kettelbells  the moment I laid my hands on them years ago and have never looked back.  It’s an exceptional tool which the Russians have mastered and even used to win the olympics in 1981.  Make no mistake, this is not a passing fad.

The kettlebell is an excellent dynamic tool which helps us strengthen in all aspects: muscular endurance, cardiovascular, power, speed, balance, agility, coordination, flexibility and mobility all at one time and in a shorter period of time.  The added bonus is that it burns a ton of calories as well, unlike traditional strength training.

Give it a try…. it’s not as scary as it looks!  Once you learn to master it and become one with the kettlebell, you will reap many of its benefits.

Those of you who have never worked with kettlebells before, it is best to seek out a professional who can teach you proper form and technique.  You do not use the kettlebell like a dumbell or barbell.  It is not meant to be used in that manner.  If you are interested in learning more, you are more than welcome to come to my kettlebell boot camp on Saturdays in the West Village.  Please email me at cindy@cindylaifitness.com for more details.

In the meantime, keep swing, high-pulling, snatching, jerking and rocking it!  Kettlebells rule!

Cindy Lai Fitness

View the article here (PDF)

Time and time again, I see people who develop knee pain from their physical activities. This doesn’t happen overnight.  Insufficient amount of stretching, muscle imbalance(s), biomechanics and the more your body is overloaded, will all contribute to constant stiffness in your body.

Today I want to bring your attention to the IT Band or better known as the iliotibial band which every person should be aware of.  The IT Band is a thick band of tendon which is attached to the TFL (tensor fascia late)muscle at the top of the hip which passes down the outside of the thigh and inserts just below the knee.

When the IT band becomes too tight, it can cause knee pain known as the IT Band syndrome.  This is especially the case for runners and dancers.  For many people who are active and exercise regularly, it would be good to know this important band which may affect anything from the way you walk to the way you work out.  The tighter your IT band becomes, the more chances you will incur a knee injury down the road.  I always stress the importance of stretching all the time.  Flexible muscles are very important in preventing most leg injuries.  When muscles and tendons are flexible, they are able to move and perform without being overstretched.  When they are tight and stiff, it is easy for the muscles and tendons to be pushed beyond their natural range of motion.  It is always important to warm up at the start of your workout and cool down with flexibility work.

Please see the wikipedia link below for a full explanation of the iliotibial band syndrome, causes, and treatment:

http://en.wikipedia.org/wiki/Iliotibial_band_syndrome

There can be many different causes which may lead you to have this syndrome but it takes time to get to this point.  If chronic knee pain is something you are dealing with, you may want to get it looked at by a professional or physical therapist.

One good way of testing if your IT band is tight is to simply get a foam roller or tennis ball and roll it out.  If the pain is excruciating, you most likely have a tight IT band.  You will need to make the foam roller or tennis ball your new best friend and roll out your IT band every day in addition to stretching your lower body region as much as possible. The pain will decrease eventually but think about how long it took for you to get there. Foam rolling is one of the best ways to relieve pain from the IT Band.  Please see link below for directions on how to foam roll.

Please also see IT band stretches and strengthening exercises from Runningtimes.com :

http://runningtimes.com/Article.aspx?ArticleID=6099&PageNum=1

It is maintenance for life.  Whether the IT band syndrome is an issue for you or not, being healthy also means you should maintain your flexibility and mobility in your muscles, joints and tendons.  If you do not do so as you get older, your risks of injuries are just a disaster waiting to happen.

Take care of yourself wisely and be aware of your body.  If something hurts constantly, you need to get it taken care of sooner than later.

Cindy Lai Fitness

Beware of the “sugar water” which is what Vitamin water is…tons of sugar and calories without the nutrients that it claims.

You’re better off drinking regular water or water with a splash of lemon, or even coconut water.

Check out this article on the lawsuit over deceptive Vitaminwater claims:

http://www.cspinet.org/new/201007231.html

Cindy Lai Fitness

As well as you are behaving in eating a cleaner and healthier diet, sometimes you just want something sweet.  If fruits do not do the trick, there are plenty of other options.

There are a ton of products out there which are tasty and yet low in calories.  Here are some of my favorites:

Palapa Azul Fruit Bars -

100% natural , non dairy, wheat free, fluten free and made with real fruit.  The plus…it’s only 50 calories per bar! I love the watermelon flavor.  It’s just sweet enough to satisfy that craving. This product can be found at Whole Foods.

Mango and Cream Bars by Trader Joe’s -

A friend had introduced these yummy fruit bars which is a mixture of fruit on one side and cream on the other.  It’s a small bar with only 2 gms of fat, 60 calories and 9 gms of sugar made with natural ingredients

Kozy Shack – No sugar added rice pudding

This is a great snack which is sweet enough but not to sweet and a good source of calcium and dietary fiber.  This also comes in chocolate pudding and tapioca flavors.  Sometimes, I just want some homemade chocolate pudding which they sell at West market right on 7th avenue between 14th and 15th.  A couple of bites satisfies that chocolate craving.

High quality Dark Chocolate with nuts -

When you want a piece of chocolate, go for it! But choose a good quality chocolate.  Dark chocolate contains antioxidants and are much better quality that milk chocolate.  I love nuts too which are good fats and a piece or 2 is good enough to fill that chocolate craving.  There are so many different brands of Dark chocolate.  Some of the finer brands I like are Lindt, Vere, amongst many others.  My current favorite is a Belgian Dk Chocolate confection with caramelized pistachio nuts from Cote D’Or which is 70% dark chocolate.  I found this at the Chelsea Market on 9th avenue and 16th street.  There are so many gourmet sweets and food in that place, you can easily lose control of yourself!

Good Health All Natural unsalted Peanut Butter Pretzels –

I’m not a fan of salt so I always go for the unsalted which also makes you feel less bloated.  It’s so easy to eat the entire bag, so portion yourself and grab a good handful.  These pretzels are 100% natural, crunch and made with whole wheat.  There are other companies which make a similar product.  This is a better alternative to regular potato chips as they contain fiber and healthy fats.  This can be found in Whole Foods and online.

The trick with the sweets are not to overindulge.  Satisfy your craving but don’t go crazy.  Drink a glass of water along with your snack to fill yourself up at the same time.  If you are going to indulge, choose something that is high quality for better nutritional value.  Sometimes you just want a cookie, but find a good one.  There are a couple of products I’ve tried in the past from gourmet stores which are tasty, may or may not contain nuts and the cookies are made with whole grain or whole wheat flour.  Trust me, they were delicious!  And you don’t feel overstuffed from eating a few either.

You work to hard to maintain that body, so it is only proper that you feed it with the best quality.  After all, you will earn it!  Why else would we all work out so hard and focus on eating healthy most of the time?  This is so we can enjoy the foods we do like to eat in moderation.  Whether it’s ice cream, cookies, cakes, candy, or muffins, choose those products which are made with more natural ingredients.

Next time you want something sweet, consider the ingredients that it’s made of.  Other times, you will just want to indulge in something fatty and won’t even care.  Go for it, take a couple of bites and satisfy that sweet tooth.  I can’t begin to tell you how much I look forward to the next time I have gelato especially in the summertime.  Every now and then, I absolutely crave milk chocolate covered gummy bears.  It’s too good and I can’t help it.

Just because you indulge in sweets, does not mean your waste line will suffer so long as you consume them in moderation. Recognize the difference between satisfying your cravings and going off the deep end.  Balance is the key to a healthier mindset for life.

Cindy Lai Fitness

Hey Folks,

Sorry about the mixup last week.  There will be a free nutrition lecture with Certified Holistic Health and Nutrition Counselor Molly Lee at  8pm immediately following CLF Central Park Boot camp this Thursday 7/22  at Central Park South and Columbus Circle 59th Street at the Maine Monument (gold statue)

Are you constantly craving sweets and want to understand why?

Do you want to gain control without deprivation?

It will be a great lecture as eating and exercise go hand in hand.  For more information about Molly, please go to her website at http://energizingnutrition.com

**For your participating on the workshop, you are entitled to a discounted 1 hour health and nutrition consultation with Molly for $25 (regularly $100).**

Please rsvp via email to cindy@cindylaifitness.com.

Looking forward to seeing you all there,

Cindy Lai